Health anxiety occurs when excessive worry about being ill or becoming ill begins to dominate your life. It is often associated with obsessive-compulsive disorder (OCD).
Signs of Health Anxiety
You may be experiencing health anxiety if you:
– Constantly fret about your health
– Regularly check your body for symptoms like lumps, tingling, or pain
– Frequently seek reassurance from others about your health
– Fear that doctors or medical tests have overlooked something
– Obsessively search for health-related information online or in the media
– Avoid anything related to serious illness, such as medical shows
– Act as though you are unwell, possibly avoiding physical activities
It’s also important to note that anxiety can produce symptoms like headaches or a racing heartbeat, which you might misinterpret as signs of illness.
Self-Help Strategies for Health Anxiety
1. Keep a Diary
Track how often you check your body, seek reassurance, or look up health information. Aim to gradually decrease these behaviors over a week.
2. Challenge Your Thoughts
Create a two-column table. In the first column, list your health concerns; in the second, write more balanced perspectives. For example, “I’m worried about these headaches” can be countered with “Headaches can often be caused by stress.”
3. Stay Occupied
When you feel the urge to check your body, distract yourself by going for a walk or calling a friend.
4. Reengage with Activities
Gradually return to activities you’ve avoided due to health concerns, such as sports or social gatherings.
5. Practice Relaxation
Try stress-relief techniques like breathing exercises or explore relaxation resources on the Mind website.
When to Seek Help
Consider visiting a GP if:
– Your health worries are disrupting your daily life
– Self-help strategies aren’t effective
Treatment Options
If diagnosed with health anxiety, a GP may recommend talking therapies like cognitive behavioral therapy (CBT) or prescribe medication for anxiety. You can also directly refer yourself to an NHS talking therapies service without needing a GP referral.
